Yes, fellow lovers of grilled cheese sandwiches, you’re reading that headline correctly. This version of the classic comfort food doesn’t use any bread— not regular bread, that is. Instead of the typical sandwich bread – which is delicious, but full of gluten, carbohydrates, and sometimes even sugar – this twist on the savory sandwich is using an alternative to hold in those layers of gooey, melted, tempting cheese, and it’s packing in some vegetable power in the process. Can you guess what the healthy substitute is? That’s right: cauliflower!

Yes, our favorite multitasking vegetable is back in action. We’ve used it before to help us make all kinds of alternatives to otherwise carb-heavy foods like biscuits, tortillas, pizza and breadsticks, but it’s great to get a reminder that it’s perfect for the simpler meals, too! This particular recipe comes to us from healthy food magician Mind Over Munch, stopping by to show off cauliflower’s low-carb substitution abilities. So whether you have Celiac disease, are going gluten-free by choice, have directions from your doctor to cut back on the carbs or simply want to sneak some more veggies into your family’s diets, this recipe is the one for you. Watch it in action, then read on to see how this magic works.


Serves 4
Prep Time: 30 minutes
Cook Time: 1 hour


  • 1 head cauliflower
  • 1 egg
  • ½ cup Parmesan cheese
  • 1 teaspoon garlic powder
  • 4 to 8 slices cheddar cheese

Find the full printable recipe on

What a delicious idea! The fact that it makes our favorite sandwich low-carb is just the best bonus, don’t you think? That cauliflower bread looks just as tasty as regular old bread, and it doesn’t feel like we’re sacrificing flavor for health. On top of it all, it’s actually pretty simple, too!

The key for the cauliflower bread is getting it just the right consistency. You really want it to be like a cauliflower rice.

The other really key step? Microwaving those cauliflower crumbs after you’ve put it through the food processor. We know a lot of you out there don’t really like getting the microwave involved in your cooking, but for this recipe, it’s really vital. Mind Over Munch tells us that it’s important to dry out the cauliflower without having to wring out the liquid. So even if it does require several five-minute spins in the microwave, don’t worry. It’s safe, and it’ll all be worth it in the end! It’ll be dehydrated without a lot of elbow grease on your part, and the perfect consistency to form a dough. All you’ll need to add is that egg, and the Parmesan and garlic powder for flavor.

Then all you need to do is bake it up, and you’ve got yourself some cauliflower “bread” that’s perfect for an awesome grilled cheese. Mind Over Munch kept this one pretty simple with some basic cheddar, but we know that you can dress this one up however you prefer. Use your favorite cheese – Monterrey Jack, Swiss, etc. – or even add some tomato or bacon to the mix for extra flavor and fun.

Do you think you’ll give this cauliflower grilled cheese a try? Have you ever made a low-carb version of this sandwich before, or do you always use regular bread? Be sure to watch the video tutorial for even more information on making favorite foods low-carb and/or low-fat, and tell us how this delicious experiment goes for you!